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Training Log Archive: Tim C

In the 7 days ending Mar 12, 2017:

activity # timemileskm+m
  running8 10:25:38 65.43(9:34) 105.3(5:56) 4253
  Total8 10:25:38 65.43(9:34) 105.3(5:56) 4253
averages - weight:70kg

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MoTuWeThFrSaSu

Sunday Mar 12, 2017 #

7 AM

running 3:39:47 [3] 32.01 km (6:52 / km) +1738m 5:24 / km
shoes: Inov8 race-ultra 270

Good way to finish off the holidays.

Long run with Jono from uct to kalk bay in some pretty epic wind. Original idea was to do some argus cycle tour supporting in Kalk bay, but race was cancelled due to wind gusts of close to 100km/h.

From the flat, uct, jacobs ladder to contour path, along to constantia nek, Vlakkenberg, Constantiaberg, Silvermine, Amphitheatre and down to the kalk bay tidal pool for a swim.

Legs feeling a little tired after 25ishkm, so I think a couple easy days are needed.












Saturday Mar 11, 2017 #

6 PM

running 14:40 [2] 2.85 km (5:09 / km) +52m 4:43 / km
shoes: Inov8 f-lite 195 black

From the flat, past Tugwell to the track at the Astro. Found that locked, so had to go to the oval.

running 4:43 [2] 0.92 km (5:08 / km) +5m 4:59 / km
shoes: barefoot

Wu jog/dynmic stretching on the track

running race 9:01 [4] 3.0 km (3:00 / km)
shoes: barefoot

3km squad tt at the cricket oval.

Bit of a mission trying to work out pacing (440m track) But actually a nicer track than the one at the astro, so worth it.

Had planned to run this morning before the wind picked up, but DOMS from thurs weren't great, so decided to rather brave the wind and give the legs a bit more rest. Wind actually turned out to not be too bad (mostly blocked by the mountain), so a good decision in the end.

Plan was to go for about 9:15 (1:21.4/lap), and started off pretty much exactly with that, but legs were feeling decent, so just kept increasing the pace every lap and finishing strong.

Very happy to come so close to 9min without any focus on speed the past 3 months!! Hoping I can get that down to sub 8:45 by July.

1:22
1:21
1:20
1:20
1:19
1:18
1:01 (360m)


running 5:47 [3] 1.32 km (4:23 / km) +3m 4:21 / km
shoes: barefoot

6 - 100m strides with a 100m jog between

running warm up/down 2:31 [2] 0.48 km (5:16 / km)
shoes: Inov8 f-lite 195 black

Back to the flat

Friday Mar 10, 2017 #

4 PM

running 50:30 [2] 8.14 km (6:12 / km) +298m 5:15 / km
(rest day) shoes: Inov 8 trail talon 250

Easy jog in the forest with Rory

Thursday Mar 9, 2017 #

4 PM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
weight:70kg shoes: Inov8 f-lite 195 black

Being a Guinea pig for a PhD student and Tim Noakes over the next few weeks. (studying the effects of pacing), so this was the introduction test day and then going to have to do 3-20km timetrials over the next 6 weeks..

Easy warm up on the treadmill

running 21:35 [4] 5.7 km (3:47 / km)
shoes: Inov8 f-lite 195 black

VO2max test on the treadmill (mask a little bit on the uncomfortable side). Starts at about 5min/km and increases by 0.5kmph every minute.

Got to 22.5km/h before calling it quits. Possibly could've pushed a bit more.

So VO2max of 75. Not really sure what that means though
C • VO2max 2
5 PM

running 35:54 [4] 10.0 km (3:35 / km) +140m 3:21 / km
shoes: Inov8 f-lite 195 black

Running the first 10km of the 20km tt course on the dreadmill to get used to what I have to do the next 3 visits.

4km flat, 2km up at 7% gradient, 2km down, 2km flat. Not allowed to look at pace or time and just adjusting the treadmill to the speed I felt comfortable with.

Wednesday Mar 8, 2017 #

6 PM

running 52:13 [2] 9.39 km (5:34 / km) +318m 4:45 / km
shoes: Inov 8 trail talon 250

Easy in the forest. Legs not feeling very energetic today.

Uct, old zoo, upper bridge, hiking trail, upper forest towards kirstenbosch, back past lower bridge

Tuesday Mar 7, 2017 #

6 PM

running 54:54 [3] 10.26 km (5:21 / km) +500m 4:18 / km
shoes: Inov 8 trail talon 250

Straight up to the stile via veld, contour path, down woodcutters and back the usual way.

Easy besides for an effort from r.mem up to the stile and down woodcutters to get some segments.

Monday Mar 6, 2017 #

9 AM

running 2:24:03 [3] 19.24 km (7:29 / km) +1199m 5:42 / km
shoes: Inov 8 trail talon 250

Bit of a longer than planned run on the mountain with Jono. From the flat, up past uct, old zoo, up veld, up snakebite to contour path, all the way along contour to skeleton, up Skelton and a quick stop at the dams for a swim, then across to and down nursery, bit of contour, down to kirstenbosch, Jack's loop back.

Neither of us feeling super energetic, so took a chilled hike up skeleton,but the rest was decent pace.

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